Read more at www.afscrossfit.com
Strength:
Hip mobility and bs 6×2@80%
Skill:
Gymnastics skills level 3 – 5x max effort muscle ups 10 rep cap – Level 2 – 5rds of 5 strict pull ups superset with 5 strict ring dips – Level 1 – 5x banded pull ups and banded ring dips start easy if you hit 10 reps use a harder band or try the next level
WOD:
10 rounds
30 double unders
10 wall balls
AFSCrossFit, Andover-WOD: Wednesday 14 May
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